Food, Fitness, and Friends

Week 8 of Food, Fitness and Friends

This week’s fitness tip from Germaine:

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An easy workout you can do anywhere:

20 Jumping Jacks
10 Push-ups
25 Crunches

10 Rounds

No excuses!


This week’s featured recipe:

Indian Snack Mix (Chivda)

Ingredients:
2 teaspoons vegetable oil
1/4 teaspoon mustard seeds
2 cups corn flakes
1/2 teaspoon cumin seeds
1/4 teaspoon turmeric
1 teaspoon chili powder
1/2 teaspoon salt
1 teaspoon lemon or lime juice
1 teaspoon sugar
1/2 cup roasted almonds
1/2 cup roasted unsalted pumpkin seeds
1/2 cup golden raisins
Get the full recipe and nutritional information here: http://www.almonds.com/consumers/recipe-center/indian-snack-mix-chivda

From the Almond Board of California

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Lorrie Boyer, Brush, CO

LorrieMy Week:

I can barely move. My legs are sore, my lower back is stiff and my butt cheeks scream each time I stand up or sit down!

Ahh, but I love it! I have learned to embrace the soreness. If I am not at least a little sore, then I don’t feel I gave it my all in workouts this week. I can still function just fine, although I need a handle to sit and get off the toilet, but I like know that I worked hard. I like knowing that the soreness today equals strength tomorrow!

I have worked extra hard this week, pushing myself to lift a little heavier, to hold the squat longer, to put in an extra rep if I had a “cheat rep.” (A cheat rep is a rep that was not the proper form or I petered out something). I know that little by little I am getting stronger mentally and physically and I enjoy knowing that I will be better tomorrow than I was today. My small personal successes are driving me and are making me enjoy my crazy CrossFit Workouts.

I still need to be better at eating. I believe having a Hershey’s Kiss here or there or eating a cookie is not going to put weight back on and is good to keep me from binging. However, I ten to sneak too many! I overindulge when I know I should not. I am only accountable to myself, but the struggle is real. I am addicted to sugar and have been for a long time. I am really trying to beat it and have been looking for help and suggestions on how to beat the addiction. So far, what I have tried is not working. I can’t figure out why I can handle the most difficult workouts known to man, but still can’t handle only one little mini Nestle Crunch instead or 3, 4 or even 5. My mental willpower from CrossFit does not carry on to sweets. Not only does my weight loss and strength building suffer, but I always feel guilty and defeated when I inhale the vanilla wafers. I try to not buy that stuff, but still want a treat. Ugh, I will continue to work on this part of my journey. I will not give up and hope with prayer I can beat this sugar addiction! My name is Lorrie….and I am a sugar addict.


Martha Gingras, Durand, WI

MarthaMy Week:

The past few weeks have been a lesson in balance.  I’m fine, but learning a whole new way of trying to get it all done and still take care of myself.  But the biggest lessons I learned were: Choose what to do and do what’s important and, the other… PLAN YOUR MEALS.
Seriously, I have a planner.  I sit and plan out my “to do” list and prioritize, but when I’m busy and tired, not to mention having the perfectionist gene rear it’s ugly head, I go back to my established patterns.

My routine has changed a lot the last two weeks.  Get up, work, get my steps in and grab something to eat when and where I can.  Bad Martha.  Seriously.  I’m not walking the talk.  I’m grateful I’m mindful of the fact though and I’m trying to make it change.
On a happy note, I tried on some clothes in the closet.  They are fitting.  Not exactly the way I would like, but they fit.  To me, that is a sign that starting and continuing this journey will pay off.  I don’t really need big epiphanies to have it sink in.  Just little revelations are enough to keep me going.
Lesson learned these two weeks: Keep on keepin’ on even if you feel that you have no time.  Prioritize and always remember to take care of yourself.


Susan Littlefield, Surprise, NE

SusanMy Week:

Sometimes you must stumble before you can move forward.  This week I feel like there has been some stumbles after hitting my step goals the past couple of weeks and eating well.

This week has seen more desk time, more eating quick to get back to what needs to be done or worse yet, skipping a meal.  Worst part of it?  I can feel it.  As I write this I am tired, want to yawn more and am thinking a can of soda would help me out.  That & I keep thinking of chocolate chip cookies.  You know the warm ones where the chocolate strings out as you split the cookie.  SEE this is what I am dealing with.  Need to get refocused so I can move forward vs. falling backwards.

Anyone else feel like that?  It’s frustrating but I know that Rome wasn’t built in a day and I can’t get the me I want in a day either. So until then I will take it one step at a time and hope it increases my step goal everyday.


Sabrina Hill, Clovis, CA

SabrinaMy Week:

Sabrina is on hiatus for a couple weeks, due to an overwhelming work and travel schedule. (Here’s hoping I don’t gain any weight!)

 

 


 

Week 7 of Food, Fitness and Friends

This week’s fitness:

Here’s an at-home workout for you to try this week.

saturday-workout

 


This week’s featured recipe:

Pan Seared Salmon with Roasted Brussels Sprouts and Almonds

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Ingredients:
For the sprouts
2 pounds Brussels sprouts, trimmed and halved
2 tablespoons olive oil
1/2 cup almonds, chopped
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
For the salmon
6 (4-6 ounce, 1-inch thick) salmon fillets
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 teaspoons olive oil, divided

From the Almond Board of California

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Sabrina Hill, Clovis, CA

SabrinaMy Week:

I nearly took a pass this week. I only got in one day of exercise, and I didn’t follow my eating plan much at all. I was worn out, physically, mentally, and emotionally, so I basically just took a break. And, much to my surprise, I lost a little weight. I think my body needed me to step back for a bit. I’ve heard that a little rest is good for you…maybe I’m starting to believe it a little.


Susan Littlefield, Surprise, NE

SusanMy Week:

So the past couple of weeks I have seen a lot going on from a new job, moving into a home office, being on the road and NOT getting the workout time I wanted.  All this could have sent me down a path of eating to deal with stress but even as tempting as state fair food was…I didn’t do it.  I ate healthy the 10 days I was at the fair and at Husker Harvest Days.  I joked I had more salads in the past week with fresh veggies then I can ever remember.

I was worried what the stress level would be like, but was surprised when the transition wasn’t as hard as I thought it might be.  A big benefit is I am 30 + miles from the nearest fast food place so I can better control what I am eating for lunch. For example today’s lunch will be greens with shredded beef from leftover supper along with boiled eggs and cheese.

The past few weeks on the road I have made my step goal everyday and I was pretty proud of myself.  Today as I sit back in my office I have my tracker set to remind me every 45 minutes to get up and move.  Our mailbox is 1/4 mile from the house, so I will try at least twice a day walk there and back just to get the blood flowing.

The rest of September is looking crazy for work, but I wouldn’t have it any other way.  I have set some goals for myself for the rest of the month, just need to think what my reward will be.  Any suggestions?


Martha Gingras, Durand, WI

MarthaMy Week:

Martha will be back next week.

 

 


Lorrie Boyer, Brush, CO

LorrieMy Week:

I have a love-hate relationship to Burpees!

When I recall my week last week, all I can think about is that I did burpees almost everyday. A lot of burpees almost every day.
Burpees, my least favorite movement in CrossFit. Burpees, they make my arms, shoulders and upper back sore because of the muscles that I am working. Burpees, they get harder and harder as I do one at a time and just when I think I can’t do anymore, I seem to manage to do one more, then one more…slow and steady. They are almost a cuss word in my book.

Burpees, they are making my arms stronger than ever because I am literally pushing my own body weight up and down. Burpees, they are helping me to have cardio endurance like never before. Mind you, they are a cardio workout like no other! Burpees, they are improving my overall lifting form with the squats and presses that are a part of a burpee movement. Burpees, they are helping me grow mentally stronger because I will not let them defeat me, I will not give up. I will do my 5, 10, 16, 20 burpees at a time-whatever is prescribed the workouts. Burpees, because I will not let those 20-something CrossFitters get the best of this 42-year old gal. Burpees, because they strengthen my hips and thigh muscles when I “kip” up to my fit after thrusting my body to the floor. Burpees, helping me to manage stress and focus on my fitness goals.

Burpees are not my enemy, even though my body tells me otherwise when I so many in a workout that I can barely push myself up out of a chair.  Burpees are an integral part of CrossFit and are making me the fittest I have ever been while enabling me to have endurance to make it through other difficult workouts… and lift harder and heavier. Plus they helping me make through everyday trials at work and at home with my kids because I am mentally stronger.

Burpees, bringing out the beast and best in me.


Week 6: Proper form for lunges

This week’s fitness tip from Germaine:

Watch as Germaine teaches proper form for lunges.


This week’s featured recipe:

Kale and Brussels Salad with Pomegranates and Almonds

kalebrusselssaladalmondsl

Ingredients:
Dressing
1 tablespoons fresh lemon juice
1 tablespoons fresh orange juice
2 tablespoon white wine vinegar
1/3 cup extra-virgin olive oil
1 teaspoon orange zest
2 teaspoons country dijon mustard (or a blend of whole grain and dijon)
1 tablespoon minced shallot
1 small garlic clove, finely grated
Salt and pepper to taste
Salad
1 large bunch of Tuscan kale (about 1 pound total), center stem discarded, leaves thinly sliced
2 cups Brussels sprouts, trimmed, shredded with a knife or food processor
Roasted, diced almonds
1 cup pomegranate seeds (arils)
1/4 cup crumbled gorgonzola cheese

From the Almond Board of California

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Sabrina Hill, Clovis, CA

SabrinaMy Week:

I was out of town this week – my first week on the road since starting this fitness blog. Being on the road is a big part of my life, so I’d better get used to eating better and exercising while I’m away from home. A couple of tricks I put into practice this week: taking walks to keep myself moving, and jotting down what I eat. That helps keep me focused on my goals.

I get the next few days at home, and then I’m on the road again. I hope I can keep myself on track!


Martha Gingras, Durand, WI

MarthaMy Week:

Ever have one of those weeks that all just seem like all the other weeks. Health and fitness wise… My week has been the same. And in that boredom, I realized I needed to change it up to keep me going. I have my bestie as a partner in crime. She has hit a plateau with her weight loss and we both were talking on how to make it fun again.

We both are planning to hit the gym together and she’s maybe going to join me with Germaine. I also need a little more structure when it comes to my diet so I’m looking into a system that has worked for many by eating and counting points. I feel like I need to make this a game or something. Plus I have new goals I’ve added to my health goals and in order to reach them, I need to step it up. As of writing, I have about 355 days to my big day. I want to look my best and feel my best. And that means stepping it up.

I can say I walked away from a cupcake table at a family wedding. It was tough. I love cupcakes. But I’ve become more mindful of what is going into my body, plus it was not gluten free. Don’t get me wrong, I’ve made some food mishaps this week and lousy choices because I was too darn lazy to cook. I paid for those choices. I apologize for not being more enlightening or descriptive of my week, but it wasn’t very extraordinary. It was pretty mundane. But you have those weeks when you diet and make a long term health choice. I knew that it wasn’t going to be all sunshine and roses every week. I’m human. This week was also a reminder that it will be boring and it will be tiring and that you don’t give up when it’s not exciting. I’m keeping my eyes on the prize… A better and healthier life.


Lorrie Boyer, Brush, CO

LorrieMy Week:

Hello,

This journey is making more accountable because I am aware that I am reporting to you what I did right and what I did wrong each week in trying to reach my weight loss goals. I have established that I would like to lose ten pounds or drop a pant size, which ever comes first. I think one thing that I have learned that is important to point out is that when you start a strength training program to develop more lean muscle, it is typical to gain a few pounds. That is fat turning to muscle, which also inches are lost in many cases. I don’t focus on the scale, as a matter of fact I don’t get on the scale very often.

Last week, I worked out hard and put a few extra minutes in when I could. I am really focusing on some weak areas, which are burpees and push ups. I want to do them in correct form and build up my endurance level so that I can do them without stopping or taking so long to do them.

As for my eating, I failed to follow my plan, thus I ended up winging it and grabbed bad choices. The main issue for me was that I am PMSing and so I am craving sweet and salty foods and feel extra hungry! I have a hard time with my motivation levels during this time as well.

In my last blog entry, I mentioned that I joined an eight-week boot camp, which is focusing on cardio and endurance. I am excited to go and have really enjoyed the new moves and working new muscles.

I look forward to continuing this journey with you and the other three lovely ladies on the blog. My goals for next week is better planning (which I know I have been saying), but I really to work on that and making sure I am getting my eight to ten, eight ounces of water in. Some days I have been kind of lax on that too.

Here’s to a new week of success!

 


Week 5: Get fit

This week’s fitness tip from Germaine:

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Four Reasons You’re Not Seeing Results

1.You’re not eating enough

Missing meals is not the best way to lose weight.

2.No training regimen at the gym

Don’t do the same workout every day.

3.Unrealistic expectations

Goals will not be reached overnight! Real results can take a year or even more. Don’t give up.

4.No accountability

Are you really putting in work or are you going through the motions? Be honest with yourself.


This week’s featured recipe:

Almond Butter Energy Bites

powerproteingranolal

Ingredients:
1 ¼ cup old-fashioned oats
3 tablespoons mini chocolate chips
½ cup almonds, chopped
1/3 cup honey
½ cup dried cranberries
½ cup almond butter
1 tsp vanilla extract
Get the full recipe and nutritional information here:  http://www.almonds.com/health-professionals/recipe-center/almond-butter-energy-bites

From the Almond Board of California

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Sabrina Hill, Clovis, CA

SabrinaMy Week:

Whew! Goodness, am I glad this week is over. It’s been incredibly busy. Work is crazy right now, and there’s a big family event coming up. My dad is getting married tomorrow! However, I was able to find some time work out most days this week, and I tried to continue to be careful with my eating. So, I’ve had a good week, overall. I even managed to drop a couple pounds, and I’m starting to see results in my work out. My endurance is building, and so are a few of my muscles.


Susan Littlefield, Surprise, NE

SusanMy Week:

Susan had a  big, busy week starting out at a new radio network and working at the Nebraska State Fair. She’ll be back with an update again next week.


Martha Gingras, Durand, WI

MarthaMy Week:

This week.  Ummm… this week.  It seems all a blur.  I’ve gotten into a routine where I get my steps in, go to work, run my errands and then try to go to sleep.  I’ve been adding wedding planning tasks and a community project to my plate as well this week.  As for the adjustment to my diet, my lack of gluten hasn’t been too bad. The station is right next to the best glazed donuts in the world and yet, I’m not craving them.  I smell them and that is just enough. I did get stressed out the other day and wanted to make my comfort food: toast.  I had yet to get the gluten free bread and I didn’t dare chance the craving.  It was fine.  I recognized the craving as the need for comfort and I did something different.
What I have been noticing, though, is the reaction that I’ve been getting from people.  I either get people that feel bad for me that I can’t have food with gluten or they question my credibility in the issue as if its some fad diet I’m on.  Those that question, I pay no mind to them.  The reaction is their “stuff”.  Those that pity, I explain that it isn’t a bad thing and it is for me to remain healthy.  And those that support me are sending GF recipes or trying to adapt favorite foods into one.  Most of all, I feel better.  And isn’t that the point?  I never imagined that I’d get to know myself even better than I initially intended when I began this journey.  The saying “When the student is ready, the teacher appears” rings true right now.  And I’m grateful for the journey with my fellow “sisterchicks”.

 


Lorrie Boyer, Brush, CO

LorrieMy Week:

Hi Everyone,

It was a good week this past week! I had some very good and hard CrossFit workouts. In addition to my regular CrossFit workouts, our gym is doing an eight-week cardio bootcamp and I joined that too. I know, it is crazy. The first day, I thought I was all that and a bag of chips and did both a regular CrossFit workout then an hour later did the bootcamp class. Big Mistake! My knee was swollen up like a balloon and my right thigh muscle was doing to flips and charlie horses that were very painful. Ice, ice and more ice! The good news, I worked different sets of muscles and was glad to feel some discomfort in those areas, because I know those muscles got worked. It is hard to really work your butt, not just glutes but your butt and I was able to really hone in on those muscles.

As for eating, I did very well. I really focused on making sure I got protein, it is recommended that we eat around 20 grams of protein per meal in order to build lean muscle and keep satiated, I was close to that. My biggest challenge is my darn sweet tooth. Even with eating well, I still snuck the cookies and even a couple of powdered sugar donuts. I am on the hunt for some recipes for a good healthy desert besides fruit. I like fruit, but want something more decadent for desert.

For next week, I will work harder at adjusting my eating choices and trying to find easy recipes that I can make up quickly to meet my protein needs and try to NOT eat cookies, donuts or those other sweets that lure me in. I don’t buy a lot of them, but have a few around for my kids and husband.

My mantra for the next week “nothing in life worth doing if I don’t have sweat equity (literally) in it”

 

Week 4: Nutrition Myths

I’m going to start this out by saying I am not a doctor. I’m not even a nutritionist. I’m not giving you medical advice. The four of us who write for this blog also write professionally about food and agriculture all day. Our job is to talk to experts and accurately report what the experts say. We’ve been doing it for many years. And that’s what I’m going to do here, as we combat two basic nutrition myths.

By “expert” I mean the people who have spent half their lives and hundreds of thousands of dollars in intense training learning about the human body and how it works (medical doctors), major organizations with decades of discerning fact from fiction and a proven track record of integrity, and sound, published scientific studies that have been peer reviewed and tested.

Gluten

Let’s tackle this big one right up front. It seems like half the world is gluten-free these days. Gluten has become a very trendy scapegoat for those of us with some extra weight. However, many people are on a gluten-free diet who don’t need to be, and it could be sabotaging their health and weight loss goals.

According to the Celiac Disease Foundation, about one percent of the population worldwide has celiac disease. Only about six to seven percent of the world’s population are gluten sensitive. We’ll go with seven percent for the sake of this. Put those two numbers together, and eight percent of the world’s population needs a gluten-free diet. Put another way, 92 percent of all people do not need to be gluten-free.

But isn’t gluten bad for you even if you’re not sensitive? I’m glad you asked. No. It’s not. Gluten is a protein in wheat that has no effect on 92 percent of the people who eat it. It’s like saying, my friend is allergic to strawberries, so even though I’m not allergic, they must be bad for me, too. That’s just not the case. If you’re not allergic to strawberries, then your body has no adverse reaction to them. If you think you have a gluten allergy or sensitivity, the only way to know for sure is through a blood test or endoscopic biopsy.

For those who are not gluten sensitive, going gluten-free can really backfire. According to Norelle Reilly, MD, a pediatric gastroenterologist at Columbia University, going gluten-free when not medically necessary can lead to weight gain and insulin resistance because gluten-free substitutes are often higher in fat and sugar. It can also decrease the amount of certain vitamins in your diet. And, she points out, that a gluten-free diet is not healthier than a diet with gluten.

So, think twice before blaming gluten for your bloated belly. There could be a number of other culprits, and simply blaming gluten because that’s the thing to do these days, won’t lead you to your goals.

Organic vs. Conventional

This is a scary one for an ag reporter to tackle, because I’m bound to make some people mad. But, here are the facts on organic produce. It’s a personal choice, not a nutrition choice. A conventionally grown apple has the same nutritional value as an organically grown apple. The difference is in the products used while the crop is grown. If a product has the organic seal, it means only non-synthetic pesticides have been used. Yes, many organic farms use pesticides. If they are going to mass produce food, they simply have to. It’s the type of pesticide that is different. Some organic growers are able to do without using any products. You’ll have the best luck finding them at farmer’s markets and farm stands.

I had a friend tell me she didn’t think she could eat healthy because she couldn’t afford organic food. But again, as the Mayo Clinic points out, 50 years of scientific studies have found, there is no nutritional difference between organic food and conventional food. If you can’t afford organics, but want to eat wonderful healthy food, stock up on the conventionally grown. You are getting the same health benefits.

Would it be nice if all our farmers could farm like they did 150 years ago, with no use of modern products and technology? Maybe. But then, most of the nation would starve to death, because there’s no way they could produce enough food for all of us, much less the other nations they help feed as well. There is a need for both, organic and conventional farming, and I know many farmers in each group. They’re good people who are doing the best they can to feed their families and yours.

Here’s a tip for all your produce – wash it. Always wash your produce well before cooking or eating it. Even organics. I don’t worry too much about pesticide residue on my produce, after years of learning how pesticides are actually handled. But what I do think about is all the people who have touched that apple before me. I don’t want their germs! Leafy greens can carry some gross stuff, too, and you just never know who sneezed on that beautiful display of fresh grapes. So always wash all your produce very well before enjoying it.

~Sabrina


This week’s fitness tip:

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Strength training is for everyone

Don’t worry ladies, you’re not going to put on too much muscle. It takes a special kind of diet to get bulky and big like the weight lifters you may have seen. But, there are many benefits to strength training that will help you not only reach your goals, but have a much healthier body.

Gaining muscle mass gives you several benefits:

  • Greater bone density
  • Less pain
  • Better quality of life
  • Improved posture
  • Reduction in symptoms of certain chronic illnesses
  • Better endurance performance

 


This week’s featured recipe:

Power Protein Granola

powerproteingranolal

Ingredients:
2 cups gluten-free, old-fashioned rolled oats
1/2 cup chia seeds
1/4 cup hemp seeds
1/2 cup almonds
1/2 cup coconut chips
1/2 teaspoon ground cinnamon
Pinch of salt
5 tablespoons melted virgin coconut oil
1/2 cup honey
Get the full recipe and nutritional information here: http://www.almonds.com/consumers/recipe-center/power-protein-granola

From the Almond Board of California

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Sabrina Hill, Clovis, CA

SabrinaMy Week:

I had a really good week. I was able to work out every day, kept my eating where it needed to be, and basically still enjoyed life. Work is starting to get a little hectic, but I’m trying to get my stress out by being active, rather than turning to my beloved chocolate. I’ve started taking a short walk every hour or so, and that seems to help not only with keeping me a little more active, but keeping me sane as well. It gives me a chance to get away from the computer – even if it’s only for five minutes. Those five minutes can help me focus on what needs to be done and be more productive in the long run.


Susan Littlefield, Surprise, NE

SusanMy Week:

FAIL…four simple words but that’s how I felt this past week. I did reach my step goal 4 of the 7 days, but I still felt like I failed. Have you ever had a day or days like that when it just doesn’t seem right. A funk, a miss guided thought…but just when you get bucked off the horse you have to get right back on. Asked to talk about my week and I thought oh no. Not much to tell, didn’t make the gym once, did it okay. But I guess I did get the steps in. I told myself it’s okay and this next week will be better. This week is already turning crazy busy with the Nebraska State Fair underway. We show sheep on Sunday. I am proud to say (don’t tell the State Fair vendors) that 99.9% of my meals come out of our show box. That is one way I can guarantee I will not fail this week. As for working out I have been busy trying to find new ways to make the “gym” where ever I am.


Martha Gingras, Durand, WI

MarthaMy Week:

This week has been one that pretty much tested me. I kept up my walking, water drinking, but I still haven’t been feeling my total self. Exercising has been more than difficult. Eating has been the issue. No, not emotional eating of any sort. Eating in general. Not to give TMI… I was out sick with what I thought could be a lupus flare that is reminiscent of food poisoning. My body was revolting after every meal and I was worried that I was having a reoccurrence of something I had years ago that ended with me hospitalized and on corticosteroids for six months. Not so, thankfully. But after a complete check up and some tests, I found out good news and some changing news. My lupus indicators are normal. Nothing going on that would be a lupus related issue. Instead, my blood work indicated some food allergies and a strong gluten intolerance. My cholesterol is “perfect” to quote my doctor and all the other indicators of diabetes and kidney issues that plague my family are in check. My eating bread or pasta or items that have gluten caused the gastric issues. (Soda crackers to calm my stomach will not work any longer )

My lesson this week: listen to one’s body when something is going on. I have to know it well to better take care of myself and my instincts knew it wasn’t my lupus. I knew in my gut – no pun intended – that it was something else. On this journey, I knew that I would learn how to take care of myself by doing other things rather than stuffing my face to comfort me. So, now I have to refrain from eating the foods that I sought comfort in when I was upset in order to stay healthy and well. Maybe my angels are telling me to take better care of myself, because my body sure put things in order for me.

To my fellow journeyers… I’ll remember to reach out more too. I have to remember that we are together on this journey. And to those that are following, remember to reach out when you think that you’re all alone. And to Germaine… I’ll be back with a vengeance.


Lorrie Boyer, Brush, CO

LorrieMy Week:

This past week has been the best one since we have started this Blog.

I was able to get five very good CrossFit workouts in and put a lot of effort into improving my cardio. I like lifting and continue to increase weight and intensity, but I am weak on the cardio side of things. CrossFit requires running. I hate running, however I don’t give up and I have come to make it a goal to get through the runs without walking, even if I am the ….last ….one….to….come….back (huge sigh). I had had left knee issues for years and continue to do so because my knee caps are not centered, it is causing my cartilage to dissipate and my bones rub a lot. I will have to get surgery, but only to buy time until a knee replacement in the future.

Back to my week .Eating was better, but still I need to focus. During the mornings and day, I ate clean. I got good protein in and good water intake. Here is the weird part, in the evenings I started out eating well. I have my protein shake after my workout, then some vegetables. Pretty good right? That is if I stopped there, but for some reason I craved carbs and the not the good ones. I ended up eating late night snacks of chips and pasta one night. I am not sure what got into me or why those cravings were there, I am not usually like that.

By scheduling my workout into my calendar, I found it less stressful and felt less guilty about missing it. I was mentally and physically prepared. I would suggest trying to enter into your daily to-do schedule if you find yourself out of time or stressed out about trying to get it in. I find going outside my home gives me motivation and accountability and accountability is key to sticking with my program. I hope to be able to tighten my belt to the next hole up real soon by keeping my goals in focus and managing time, especially with the kids back in school, I will have to factor in pickup time, making snacks and spending time with them into my schedule.


Week 3: What gets you going?

This week, I’ve asked the bloggers what music gets them going during their workouts. You’ll notice the answers are all pretty different from each other. It brings home the point that we’re all moved by different things, motivated by different things, inspired by different things, and changed by different things. If you’re starting out a health and fitness journey with us, consider what it is that gets you moving, and how you can put more of that into your life.


This week’s fitness tip:

20160609-DSCN3644Four Fitness Myths to Stop Believing:

  1. You have to wake up at the crack of dawn to stick with an exercise plan.
  2. You have to do a ton of cardio to lose weight.
  3. You have to suffer through EVERY workout.
  4. You have to look like a fitness model to feel healthy, fit and energized.

Believing in myths like this can stop you from even starting an exercise plan, much less being successful in one. Exercise at the time of day that works for you – just make sure you do it. Balance cardio with strength training for excellent results. Workouts do not have to be a miserable experience. Yes, some are very tough, but some can also be a lot of fun. Find what works for you and keeps you interested while you work hard. And finally, every body is different. What is healthy and fit for yours?


This week’s featured recipe:

Olympic Smoothie

olympicsmoothiela

Ingredients:
½ cup sweetened vanilla almond milk**
¼ cup blueberry-açai or blueberry-pomegranate juice
½ cup fresh or frozen blueberries
½ ripe banana
2 teaspoons unsalted almond butter
½ teaspoon flax seeds
Pinch kosher salt
Get the full recipe and nutritional information here: http://www.almonds.com/consumers/recipe-center/olympic-smoothie

From the Almond Board of California

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Sabrina Hill, Clovis, CA

SabrinaMy Week:

I had a good week this week. I worked out nearly every day and stuck to my nutrition goals (mostly). Music is a big part of my workouts, especially on days when I’m using the treadmill. On my workout playlist, you’ll find everything from DNCE to The Charlie Daniels Band.

My current favorite workout song is Hand Clap by Fitz and the Tantrums. The hook of the song is “I can make your hands clap”. When I’m a sweaty mess pushing my boundaries on the treadmill, I hear it in my head as “I can hear your thighs clap”. So, it’s motivation. 🙂

I’m kind of just kidding, because I’m one of the rare American women who actually likes her thighs. Sure they’re a little big, but they’re strong and muscle-y and they’ve carried me through a lot of miles.

What do you like on your body?

Have a good week!


Susan Littlefield, Surprise, NE

SusanMy Week:

So the song, put one foot in front of the other…comes to mind when I am working out. I will be honest it still hasn’t become a favorite but I am sure we will come to a mutual agreement soon. When my tracking devise starts buzzing though I do smile cause I know I have met my steps for the day. I have been getting in morning walks with the high school band. If I don’t have someone to walk with and talk with I like the hum of music in my ear.

Try walking with a high school band, they keep a steady quick pace! So when I’m not checking out the latest in marching band music I usually have something from the 40’s playing. It was such a simpler life, granted our boys were off to war, sacrifices were being made on the home front, but it was simple. Like came as we knew it.

I find the need after a busy crazy day to decompress and for some reason that era does it for me. Now when I want to push myself hard it’s the Top Gun soundtrack all the way! Who wouldn’t want to be playing some beach volleyball or relaxing on a porch at sunset! I do enjoy a variety of music and sometimes it’s all over the board. When I’m trying to jog and look like I know what I’m doing I have to bring in the big guns…the Beastie Boys.

Yep from my high school track days when we would run the track in warm ups and one of the guys would be running with a boom box! Oh those were the days and I am trying to bring myself back to those memories of jogging and loving it. I sure don’t want to be on the Highway to the Danger zone with no sleep till Brooklyn. (Sorry couldn’t help myself). So curious what music motivates you…

 


Martha Gingras, Durand, WI

MarthaMy Week:

My week as a whole: interesting and learning balance. I spent a lot of time at work this week and it was difficult to find the time to work out with Germaine. (He’s wonderful. He even sent me a note checking up on me!). It’s not really a bad thing, it’s just finding the time and sometimes the energy. Is it horrible to admit that I really don’t like going to the gym – either getting up early or going after work. Does anyone like it when they are starting a new regime in their lives change their habits?

One thing that has helped immensely is music. It’s always been a huge part of my life, but also a huge pneumonic device. I can hear certain songs and I’m immediately transferred back to a place or moment in time. So I am often drawn to songs that transport me to my “happy place” – especially when on the treadmill or trudging up one of the many hills on a walk in my town. So to borrow a device from the author, Nick Hornby, in his book Hi Fidelity and later the movie with John Cusack… I give you my top five “Get my Body Moving” song list. Each has a story behind them, but most of all they make me happy and get me moving without fail.

(Due to size, I’ll save the stories for a personal blog entry, or if someone is really curious, they can contact me. But I will say, each has a pretty good story behind it and they all make me smile.)

Rush-Big Audio Dynamite – https://youtu.be/-h8zs898lr4

Into my soul- Gabin – https://youtu.be/X9wA-5nM2B8

Groove is in the Heart- Deeee Lite – https://youtu.be/gzoEK545j64

Last Train Home -Pat Metheney – https://youtu.be/V9vQ_y9JJ1E

Heaven Must Be Missing an Angel -the Tavares (Dance mix) – https://youtu.be/fNGUtFpVycE

 


Lorrie Boyer, Brush, CO

LorrieMy Week:

My week started out good. I planned and had a vegetable packed egg strata made for the week, where I just cut pieces for each day and I have a nice, healthy breakfast. I find that when I start my day eating well, I cheat less and have an easier time staying on track and being motivated to workout.

However, with the corn silking in Northeast Colorado, my allergies hit me like a ton of bricks. Congestion, headaches ad breathing issues put a kink in my plans. Not only that, but the allergy medicines all make me so drowsy. Thus, I ended last week with a lot of sleeping and not workout out. When I am at home and not doing a lot, I tend to eat more and not be as mindful of what I am eating. Therefore, I ate more carbs than I should have, not many fruits and vegetables and did not get my eight ounces of water a day in for the last few days of last week. I am feeling it as I am even more tired and now bloated.

I will continue to nurse myself back to normal and will re-set my goal of meal planning and even though I may have to modify my exercise intensity due to decreased lung capacity right now, I will make a point to get to CrossFit at least three times, I normally go four to five times a week.

As for our theme on music this week, call me crazy but I like Conway Twitty and Whitesnake tunes to run to. In the CrossFit gym it is the coach that chooses the music, which is usually dance party or angry rock- either way as long it is loud, I don’t really mind.


Week 2: Training for fun

This week, we want you to meet our official blog trainer. Sabrina has the pleasure of working out with him in person, while Susan and Martha are participating in at-home programs. (Lorrie continues with the CrossFit that she loves so much. Hey, if you find something you love, stick with it!) Plus, we have this week’s recipe and updates from our bloggers.

20160609-DSCN3645Germaine Tanner of GT Training

Germaine has a long history in athletics. It started when he was a child, playing in sports in school. He took that passion and now uses it to help others develop healthier, fitter bodies and athletic abilities.

While working out isn’t always fun and games, he says sometimes it is exactly that.  “I want people to come in who want to have fun. Not necessarily come in looking to walk out hurting or being in pain. It’s more about having fun and getting people to live a healthy lifestyle,” he says. But don’t let that fool you – his workouts are tough.

Germaine was a high school basketball coach for 12 years, a career that came from his childhood of playing sports. He himself started playing basketball in sixth grade and quickly learned that he loved the sport. “My grandma used to ask me, ‘does basketball ever end,’ because I was on the school teams, the club teams, adult teams, kid teams. I was always playing.”

Just over a year ago, Germaine transitioned from coaching high schoolers to being a licensed personal trainer. He says he enjoys working with people of all skill levels and creating a personalized plan for their fitness.  “Anybody can train,” he explains. “It’s not about coming in and being an expert. Everyone has a beginning.”

He says everyone can build up from where they start, and it’s important for each person to do a workout that’s meant for their body.

Germaine has two types of sessions currently. He works in a studio setting and in a park setting. Both are small group sessions, but each person in the group gets individualized training. He likes working without lots of big equipment, because it teaches his clients to use their surroundings as a way to get fit. They also learn to use their own bodies for weight and resistance. “And, we’re not tied in to just one type of workout. We can do whatever we want to do,” he says.

His advice to his clients: “Help me help you. I’m not the type of trainer who’s about ‘do what I say and that’s it.’ If I’m doing something and it’s not working for you, let me know. GT Training is about having a good time while you get fit.”

You can find Germaine and GT Training on Facebook.

If you’re not in the Fresno/Clovis CA area and are interested in working with him as our bloggers Susan and Martha are doing, contact Germaine for a home workout specialized for you.


This week’s featured recipe:

nataliecoughlinsalmondcherryrecoverysmoothie1Natalie Coughlin’s Almond Cherry Recovery Smoothie

 

From the Almond Board of California

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Sabrina Hill, Clovis, CA

SabrinaMy Week:

Like anyone starting  new diet and fitness routine, I got off to a great start. I had healthy meals, worked out, and was completely  motivated to do my best.

For one day.

And then . . . life. But man, that day was golden! I did work out nearly every day. I met with trainer Germain on Wednesday, and then spent Thursday and Friday doing my best to not grunt and groan with every tiny shift of my muscles. I followed his at-home workouts the rest of the week, because I really couldn’t control some of the groaning and that’s just embarrassing in a group setting.

What really gets me is the eating. I love food. I will never believe that food is just a fuel. It’s an experience, a great pleasure.  The aromas perfuming the air, the textures on your lips, the tingle of taste on your tongue. The warmth, joy and intimacy of sharing a meal with someone special.  What’s not to love?

Yes, my relationship with food may be a little strong. Don’t judge.

What I am discovering is the experience is even better when it’s high-quality, highly satisfying indulgence of not just my senses, but my well-being. So, for me, the key is to make this not about giving up the joy of eating, but rather finding food that I love and is making my body healthier, stronger.

My goal for this week is to remember a phrase I often tell myself: You can either make excuses or you can make progress. You can’t make both.

I much prefer progress.

Have a good week!


Susan Littlefield, Surprise, NE

SusanMy Week:

WHAT DID I JUST DO???  Yep that was running through my head when I hit share on Facebook and Twitter about this website and the challenge we have put in front of us.  I will admit a little sweat on the brow (wonder if that counts for a workout-my heart was racing) as I thought about all the what if’s.

What if I fail, what if my work/family/life gets in the way.  Then I heard my brain scream STOP.  What if you don’t do it and you’re not happy when you look back say 30 or 60 days from now and said what if I had…SO here I go!  Am I scared?  Heck yes I am. I don’t like failure.

So they say it takes repetitive work to get your body to think its second nature.  So I am treating it like it’s a child.  Let me explain.  Remember when you were young and you were learning something new, your mom would put up a reward chart?  Yep got me one!  Stickers and all!  My reward?  Besides a happier, healthier me?  Something fun~maybe getting highlights, a massage, some good quality me time.  I am hoping this visual reminder will help and encourage me.  I’ll share my results down the road, but for now I am taking it one sticker at a time…


Martha Gingras, Durand, WI

MarthaMy Week:

It’s been a wonky week. Starting a diet and exercise program isn’t the easiest, but throw in a few life events into the mix and one can almost give up. Almost is the key.

Stress eating is a trigger for me and my best friend’s father passed away this past week. Dishes were sent to her family and the both of us are dieting! Our exercise routines were thrown off with the funeral, but I managed to walk as much as I could to get steps in and made healthy choices among the smorgasbord of goodies to delve into. (YAY CHEESE!) I couldn’t pass up on a few things, but I knew that I would have to forgo treats on the weekend. Then add a stomach bug… this made no bad choices of food possible and exercise impossible. When one is under two blankets shivering with the heat indices at 101 degrees, I think you’re running a fever.

On a positive note, I got my water intake goals and my appetite wasn’t crazy on the first week of a diet. I survived the county fair and avoided it’s deep-fried delights and skipped the popcorn going to a movie, but smuggled in my water bottle. Once a rebel; always a rebel.

Lesson learned: When life hands you lemons, just infuse your water! Everything unfolds just as it should and it’s how one adapts to the ebb and flow is the key. It’s a new week. New choices, new changes and a fresh new week to continue on the journey. It’s how you adapt. You choose your attitude. And small steps are better than NO steps.


Lorrie Boyer, Brush, CO

LorrieMy Week:

Hi Everyone,

This week has been a hot and cold week, and although that is true of the weather, it is also true of my eating and working out.

With a busy county fair week, I had to really plan ahead meals for my family and daily errands with the kids, pets and etc. However, I squeezed in three good workouts. I say good because I made it through them, without passing out! The Monday workout in CrossFit was rough. I had too many carbs and not enough protein, therefore I had to take more breather breaks and really try hard to not give up. Lesson learned, eat to perform.

My eating started good, lots of fresh zucchini, so had some wonderful zucchini lasagna, however as the week went on, I got lazy and grabbed not-so-healthy snacks.

My goal now is to plan out my foods. I will take some time this weekend to prep some egg strata for an easy take-to-work meal loaded with vegetables from my garden.


Week 1: Welcome

Hello! I’m Sabrina, the owner and original writer on this blog. It started out as a place to share stories and pictures from my work travels, but now I’ve invited a couple friends on a journey of a different kind. Together, but in different parts of the nation, we’re all committed to 41 weeks of exercising and eating right, to get ourselves healthier. Our final goal is to participate in the Lincoln Marathon and Half.

Here we’ll share our successes, struggles and support for each other … and maybe help you find some support along the way, too. Watch each week for a fitness tip from one of our trainers and healthy recipes. I’ll still be posting travel stuff, too – so be sure to check the main page for that as well. Hit the follow button to show your support!


This week’s fitness tip:

20160609-DSCN3636Never say “can’t”.

Trainer Germaine Tanner of GT Training has a rule: His clients aren’t allowed to say “can’t”. Think you can’t do 10 push ups? Give it a shot. Can’t do 20 leg lifts? Try anyway. Tanner says “can’t” is one way we block ourselves from achieving things. Stop thinking “can’t” and start thinking “I can try”. What’s the worse that happens? You try to do 10 push ups and end up doing two. Hey – you just did two push ups! Keep doing two until you can do three. “Can” is how we reach our goals.


This week’s featured recipe:

chrismohrschocolatealmondbutterproteinshooterChocolate Almond Butter Protein Shooter

From the Almond Board of California desktop_logo


Sabrina Hill, Clovis, CA

SabrinaMy Bio: I am 41 years old, mother of two, and work in a crazy more-than-fulltime job. My kids are both grown, so I feel pretty free now to take care of myself. I haven’t done a very good job of that up until now, but I am a work in progress. My goals are to increase muscle, decrease body fat; increase confidence, decrease stress; lose 41 pounds; and to walk/run a half marathon in May, 2017. I also want to wear a bathing suit on the beach next summer and feel good about it. I believe that has little to do with size; it’s more perspective, attitude, and self-confidence.


Susan Littlefield, Surprise, NE

SusanMy Bio: Hi! I’m Susan Littlefield, a farm broadcaster from Nebraska. Along with my family, I raise sheep and a variety of 4H livestock. I am also a firefighter and an EMT. This journey we are about to start is something I have thought and dreamed about for a long time. But like many women, you put your needs behind everyone else’s. Well today the “buck stops here”, so to say. I am at a point in my life where I need to put me first once & awhile & not feel guilty about it. So here I go…shoes are laced up and its one foot in front of the other. I am looking forward to our conversations as we take this road to betterness!


Martha Gingras, Durand, WI

MarthaMy Bio: Hello, I’m Martha Gingras and I’m a farm broadcaster in Western Wisconsin. I love what I do and do what I love. I’ve always had issues with my weight and relationship to food. This journey will be a chance for me to really examine why I eat. It is also a chance for me to get myself physically moving and becoming fit. My family has a history of heart disease and I am a Lupus warrior and I don’t want to succumb to either one. My goal is to gain new insights into myself and establish new healthy habits in my life.


Lorrie Boyer, Brush, CO

LorrieMy Bio: I am a veteran Colorado Farm Broadcaster and On-Air Radio Show Host. Behind the microphone, I spend my time being a mom to two teenage boys and judging horse shows. A few years ago, I took my youngest son to a taekwondo class. Somehow I was wrangled into working out with the class and a six years later, I earned my Black Belt. Since I was accustomed to working out and seeing results, I decided to try a new CrossFit Gym that opened up in my little Eastern Colorado town of Brush, CO. From the first day I was hooked. I have been an avid CrossFitter since. Even though I have had good results with fat loss and muscle gain, I find myself losing ground when my everyday life of raising kids and working gets in the way. I want to recommit to my health, recommit to losing weight and building lean muscle. My goal is to make healthy eating a habit and overcome stress eating and my sugar addiction. I must remind myself when the workout is tough or I am tempted by those M&M’s why I am there or why I should not eat those…The end goal is a happier, more confident, healthy, energetic me!

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